CrossFit Surmount – CrossFit
Gymnastics
6 x 3 Tempo HSPU: 3 second descent, 2 second hold at bottom, then up.
These kind of sessions are you help you train your
positions and your upper back/shoulder endurance so that you
don’t rely bouncing off the ground on your head. Remember, safety
first.
Scale options: seated DB press with same tempo or pike press
Metcon (Time)
5 rounds:
10 strict pull ups
15 Deadlifts @ 225/155
50 double unders
Accessory Work
4 sets
6 Half kneeling landmine press/arm @
heavy
8 bent over lat pull downs
10 Bent over reverse flies @ light